Best Stretches For It (Iliotibial) Band Syndrome
IT Band or Iliotibial Band Syndrome is a common cause of hip and/or knee pain in runners and other athletes and can be the source of much frustration. Many of the IT band injuries occur because of overtraining (“too much, too soon”) or under-recovery. Other causes of IT Band pain include poor biomechanics or muscle weakness and imbalance. Many of these causes of IT band pain can be improved or resolved with a proactive stretching and strengthening.
The iliotibial band (ITB) is a thick layer of fibrous tissue caused “fascia” that starts on the outside part of the leg up on the hip at the anterior superior iliac spine area of the pelvic bone and then travels down the hip and thigh to the knee where the IT band attaches to the lateral (outside) part of the knee.
Fascial tissue is an integral part of the body’s connective tissue system. Fascial tissue helps maintain support and structure of muscles, tendons, ligaments and even blood vessels, internal organs and other structures in the body. The fascial tissue serves as a three-dimensional support structure similar to a pliable scaffolding network that can transmit and transfer tension and contraction across different muscle groups.
Iliotibial band Syndrome pain can present in several different ways. A typical complaint is a sharp pain at the outside part of the knee that becomes more painful when flexing or extending the knee, such as while climbing staris or running. Other symptoms of IT band syndrome may inclue pain on over the greater trochanteric bursa on the outside part of the hip,
Many times, you may notice a gradual onset on the pain during activities such as cycling or running that improves when the activity is stopped. However, the pain from iliotibial band syndrome can become progressively more severe as more inflammation in the initial phase or scar tissue forms inthe chronic phase of iliotibial band syndrome
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Eventually, the knee pain may be present even with daily activities such as walking, sitting for a prolonged period of time, or even going up and down stairs in more chronic cases of iliotibial band syndrome. Often times, you may notice areas either around the knee or the lateral hip that are tender to touch. In some cases where the IT Band is inflamed or irritated over the greater trochanter of the hip, sleeping on the affected side may become uncomfortable and painful.
Typically, there is not much swelling in the knee with iliotibial band syndrome. If you are noticing a significant amount of swelling in and around the knee, it would be important to see your sports medicine physician to an evaluation. Other conditions such as a torn lateral meniscus (part of the knee cartilage) or other injuries may be present instead and may require different treatment and intervention in order to get you back to your sport.
While there is some debate about how flexible the fascia of the iliotibial band really is, much of the stretching exercises focuses on the muscles that attach to the IT band such as the tensor fascia lata (TFL) and the gluteus muscles.
The seated IT band stretch is done in the seated position on the floor with the injured leg’s knee bend at about 90 degrees and the other leg straight out on the floor. The foot of the affect leg is crossed over the other leg and the foot is flat on the floor. You can stretch the leg by slowly applying pressure to the outside part of the affected leg so that the stretch is across the other leg.
The “Figure-4’ stretch can be performed while sitting in a chari. To begin, cross the ankle of the injured leg on top of the opposite knee. The stretch can be started by leaning forward slightly or by gently pushing down on the top knee. Hold the end of the stretch for 5 to 10 seconds and then slowly relax and return to the starting position.
A foam roller is a great tool to break up scar tissue and help with stretching and rehabilitation of the iliotibial band. The foam roller stretch is easily done by rolling the injured leg and hip back and forth across the foam roller. Be sure to concentrate on the hip and outside part of the thigh across the thickest and widest part of the IT band. The foam roller exercise can be done daily for several minutes. Gradually increase the amount of time each week.
Download a free handout of IT band stretches
Dr John M. Martinez, M.D. is a San Diego sports medicine doctor and part of the medical staff for the Ironman Triathlon World Championship since 1999 and a member of the USA Triathlon medical staff since 2004.
Source: ArticlesBase.com